WOD:
A. Clean build up: 1 power clean to 1 hang power clean E2MOM x 5 sets
B. 10 minute AMRAP of:
10 deadlifts 165/115 RX+ 205/135 (MRX 135/85)
5 hang power clean 165/115 RX+ 203/135 (MRX 135/85)
10 over the box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″)
C. Core Accessory Training:
25 Military anchored ab-mat sit-ups
30 second opposing arm (R) & (L) leg lift off plank hold
30 second opposing arm (L) & (R) leg lift off plank hold
25 hip extensions
accumulate 2 minute high plank hold w/1 push-up every 10 seconds
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REMINDER: Our NEW CrossFit KIDS summer schedule starts THIS WEEK! We now have classes Monday and Wednesday mornings as well as our regular classes on Tuesday and Thursday afternoons! Email us for more details!
Karen! Looking good on those dips! Strong work!! 🙂
Karen always looks smooth and spot on! Keep showin out!
The face of determination… So good to see Karen back at it hard!
There she is!! I’m happy to see Karen back!! One of the hardest working athletes right there.
K-dog! One of the OG’s!
165(oo)-175(oo)-185(oo)-195(oo)-205(ox)
4+10 Rx
205-215-225-235(x)-235
4+11 rx+
Great to see Karen at the gym
AM Open Gym – Yesterday’s WOD :
A. 145(5) – 160(1) – 165(1) – 155(4) – 165(2) – 175(1)
B. 81 rx + reps w/ rope climbs ( 35 HSPU / 30 S2O / 16 HSPU )
AM Open Gym: yesterday’s WOD:
A. 100(5) – 105(3) – 115(1) – 105(4) – 115(1) – 130(x)
B. 91 reps RX+ with rope climbs (34 HSPU / 26 S2O / 31 HSPU)
10:15 Open Gym: Yesterday’s Wod
A. Took it lighter here to nurse a sore shoulder, but did a slow, controlled rep each time to add some time under tension.
B. 104 RX+
– 50 HSPUs
– 21 S2O @ 135
– 33 HSPUs
I knew you’d break 100 reps! Nice job stud!
AM Open Gym – Yesterday’s WOD :
A. 135(5) – 140(3) – 150(1) – 140(4) – 150(2) – 160(1)
B. 77 rx + reps w/ rope climbs ( 34 HSPU / 20 S2O / 23 HSPU )
7:00am Class:
A: 185-215-230-240(?, Kodi ruled no rep)-240
B: 4+15, RX+
– Great job today Kodi!
– Karen is always bringing her A-game! Tough, strong and fast! Keep it up!
A. 185-195-205-210-215(x)
Somewhat of a dramatic fail, fell backward on my a$$
B. 5 even Rx
C. Yeah
A. 135-150-160-170-180(X) missed the hang clean at 180
B. 6+10 RX+
PM Open Gym – Todays WOD :
A. 260
B. 5 + 18 rx +
C. Completed
1:00 Open Gym: Today’s Wod
A. 245 PR for both movements
B. 4+6 RX+
C. Completed
PM Open Gym: Today’s WOD:
A. 140-155-170-180(missed hang clean)-175
B. 6 + 12 RX+
C. completed
A: 95-105-115-120(missed hang clean)-120
B: 4+12 scaled to 105#
C: complete
Karen, making dips look EASY!
Yesterday’s wod:
124 rx+. Alternated hspu to s2o to hspu.
Today’s:
A. 235 missed the hang clean on 245
B. 5+10 rx+ couldn’t get you TJ
A. 155-160-175-180-185
B. 5+14 scaled to 18″ step overs
185!?! Strong homegirl!
A) 315 for power. Missed hang
B) 5+23 Rx+
C) complete
PM Open Gym – Todays WOD :
A. 230
B. 4 Rx+
C. Completed
A. 115-125-135-140-145(fail on hang)
B. 7 @ 115, scaled to 12″ box jumps; the jumps felt & I’m sure looked like the most unathletic thing ever, but felt good to be jumping again!
Awesome to hear Caroline! I’ve yet to see you do anything unathletic. You are Athlete…and much more of course 🙂
Karen looking strong on those dips! Great job!!
A. 145# power&hang clean complex
B. 4+11 RX
A: 165 Power Clean to Hang Power Clean
Power Cleaned 170 just couldn’t get the Hang!
B: 4+21 RX+